5-min Breath Awareness Meditation

This is a short, 5 min breath-awareness practice. Rooted in basic Zen meditation it will teach you to pay attention to the breath using a simple counting technique. It is meant as a basic introduction for beginners.

Transcript

Find a comfortable sitting position, Ideally placing your feet firmly on the ground. Gently straighten your back. Place your hands on your legs or in your lap. And for a moment, Simply check in with your body. What's it like to be in your body right now? Then, On the next in-breath, Simply place your awareness on the movement of your belly. Notice your belly expanding on the in-breath. And contracting on the out-breath. And then, On the next in-breath, Simply start counting in your head, One. And on the out-breath, Count in your head, Two. All the way up to ten. Then going back to one. Trying your best to focus on breathing and counting. When your mind gets distracted, No problem. Simply restart counting one on the next in-breath. All we're doing is observing and counting breath. When the mind wanders, Simply restart your count with the next in-breath. Then, On the next breath in, Take a deep breath. Then a deep breath out again. And check what's it like to be in your body right now. Well done. That was it.